Level 1

EMOM for 10 minutes
1 Hang Power Snatch + 2 Overhead Squats *AHAP
+
E2MOM for 18 minutes
1st 2 minutes: 8 Thrusters 95#/65# / 8 Toes to Bar
2nd 2 minutes: 200m Run / 10 Bent Over Rows
3rd 2 minutes: 250m Row / 10 Floor Press
Post load and Rx or rounds completed.

Level 2

1 Mile Run
+
10 Rounds
1 Power Clean 205#/155#
5 HSPU’s
1 Rope Climb
5 Ring Dips
Post time.

Barbell Club

Find Heavy Single for Snatch in 15 minutes
+
4 Sets
1. 6 Close Grip Bench Press
2. 10 T-Bar Row
3. 8 Barbell Shrugs
4. 10 DB Skull Crushers
Post loads.

CrossFit Old School

100 Sit Ups
100 Squats
1 Mile Run
100 Squats
100 Sit Ups
Post time.